Ironman 70.3 "train like a pro"- 12 weeks prep by IM Champion Astrid Stienen
Author: Astrid Stienen
Length: 12 Weeks
Tags: triathlon, half ironman, advanced, masters, multi day, power based, pace based, tss based
Typical Week: 3 Swim, 4 Run, 1 Strength, 4 Bike
Longest Workout:
1:30 hrs swim
4:00 hrs bike
2:10 hrs run
Author: Astrid Stienen
Length: 12 Weeks
Tags: triathlon, half ironman, advanced, masters, multi day, power based, pace based, tss based
Typical Week: 3 Swim, 4 Run, 1 Strength, 4 Bike
Longest Workout:
1:30 hrs swim
4:00 hrs bike
2:10 hrs run
Ironman 70.3 "train like a pro"- 12 weeks prep by IM Champion Astrid Stienen
This is a demanding plan for the final 12 weeks before your A-race. It will help you to take you to the next step and finish in the Top-10 of your age group at a big event. There is no such feeling as standing on the podium and qualify for WC or race strong at the WC. This plan will help you to live your dream.
Please make sure, that you get proper sleep during this plan and add some extra massage sessions or physiotherapy to your weekly routine, in order to keep your muscles smooth and prevent injuries. With this plan professional podiums has been reached with athletes who live from racing.
Ironman Champion Astrid Stienen already proofed that she can not only race strong but also be a smart coach. Working together with athletes from all over the world, she will help you to achieve your goals. She not only raced in Kona herself but also helped athletes to qualify for Kona.
This plan is made for ambitious athletes who want to qualify for 70.3 World Champs and fight for a top 10 there. You must already have a solid form and fitness. You should be able to train 15-20h per week. If you find time for additional stretching and massage it will help you with your recovery.
NOTE: There is also a premium version of this plan: Talk to Astrid on Skype or Facetime and discuss your plan and get additional tips for your race day.
Structured workouts will make it easier to follow this plan. You can see your own target zones for every workout and get daily email reminders or mobile notification. You will also be able to see a graphic representation of the workout in the TrainingPeaks website or mobile app which helps you understand how the workout is built.
If you have a compatible device such as Garmin, Zwift, TraninerRoad, CacleOps, RacerMate or other you can export the workouts which will make training even easier for you. For more details visit: http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
I hope you enjoy training with my plan. For more information please visit my website astridstienen.com
Of course, you also have the opportunity for a one on one phone, Skype or email consultation. This would be at an extra cost of $150/hr. For more information or to set up a consult, please contact me: astrid@triworx-coaching.com
Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.
500 warm up, your choice
6x50 (15 sprint / 35 easy) @ 1:00
400 pullbuoy paddles 80%
6x50 (25 sprint / 25 easy) @ 1:10
2x
400 @ 6:00 slightly negative split
4x100 @ 1:40
200 cool down, your choice
Do 4 circles as follows with 1 min rest in between the circles:
Push ups 10-15 reps
Dips 10 -20 reps
Front plank 40 sec
Side plank right 40 sec
Side plank left 40 sec
leg lifts on the side right 12 reps
leg lifts on the side left 12 reps
lunges each side 12 reps
crunches 12 reps
Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 70-80% of FTHR.
300 warm up, your choice
300 drills
4x50 (15sprint/35 easy) @ 1:00
100 pullbuoy @ 1:45
200 focus on long stroke @ 3:30
300 (25 right arm, 25 left arm, 50 both)
400 90% rest :60
500 (4x125 50 pullbuoy/25 legs/50 pullbuoy 90% rest :20)
3x200 90% @ 3:30
100 cool down, your choice
This is an easy endurance ride to build your basic endurance and recover from the harder sessions.
Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.
I'm an IRONMAN-Pro, 2x Ironman Champion with a PB of 8:54 and - as an Agegroup-athlete - Ironman World- and European Champion. I love to share all my experience as coach. Seeing my athletes succeed is the fuel of my life and one of the best feelings I know.
So if you also want to succeed and think we can be a good team. Just get coached by me or buy one of my training plans.
I'll help you become who you want as an athlete.
Let's start.
Astrid